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The average guy needs seven to nine hours of sleep a night—but bright lights and noise can make it hard to get really solid shut-eye. While our bodies are meant to sleep in naturally dark, quiet enviroment, modern day inventions like televisions and street lights mean that we're hardly ever in soundless, pitch black room.

Sleeping with lights on—even just the glow of your smartphone—can throw off your body’s clock and melatonin levels (that may may lead to diseases like depression). Even worse, studies have shown that the traffic noise outside can increase your risk of heart disease, high blood pressure, and other conditions. All told, too many restless nights can wreck your quality of life by dulling your senses and killing your sex drive—and no one wants that.

So what’s a guy to do? You could move to the middle of nowhere for perfect silence and darkness … but why not start with these less radical tips to help you sleep through the night?

Turn out the lights. Keep your bedroom dark by turning off the lights, including your smartphone, computer, and television. If you can’t shut it off—like your alarm clock—cover the display.

Shut out the world. Use light-blocking curtains and shades to keep the neon lights of the neighborhood bar from ruining your sleep.

Neutralize noises. Use a “white noise” generator—or a fan—to mask the sound of the dripping faucet or barking dog. You can also try wearing earplugs.

Create a safe room. If your neighborhood is very noisy, move your bedroom to a room without windows on the inside of your apartment or house.